Fitness
For time with a partner
– 600m run (together)
– 60 BB/DB push press
– 1200/900m row (200/150m splits)
– 50 RKB swings
– 400m run (together)
– 40 wallballs
– 1200/900m row (200/150m splits)
– 30 up/downs
– 200m run (together)
Performance
For time with a partner
– 800m run (together)
– 80 shoulder to overhead (95/65)
– 1200/900m row (200/150m splits)
– 70 RKB swings
– 600m run (together)
– 60 wallballs
– 1200/900m row (200/150m splits)
– 40 burpees over the rower
– 400m run (together)
Fitness
A) E3M x 5 sets:
– 6-8/side posted single leg KB Romanian deadlifts
– 6-8/side half kneeling DB press
*Heavier than 5/11
B) E3M x 4-6 sets:
– 200m row (scale to 150m)
– 10 alt. DB snatch
– 10 push-ups (elevated if needed)
Performance
A) E3M x 4 sets:
– 6 BB Romanian deadlifts w/ 3011 tempo @ 62.5-67.5%
– 6/side half kneeling DB press
*Heavier than 5/11
B) E3M x 4-6 sets:
– 250/200m row
– 10 alt. DB snatch (50/35)
– 10-15 push-ups
RX+ sub 10-15 deficit push-ups or 5-10 HSPUs.
Fitness
E5M x 6 sets:
– 20/15 cal row
– 10 RKB swings
– 10 hanging knee raises
– 5 burpees
*Scale row back to 15/12 if needed.
Performance
E5M x 6 sets:
– 20/15 cal row
– 15 RKB swings (53/35)
– 10 toes bar
– 5 burpees over the rower
Fitness
A) E3M x 5 sets:
– 6 bench press w/ 32X1 tempo
– 12 alt. KB gorilla row
– 18-24 foot elevated medball Russian twists
B) AMRAP in 5 minutes:
– 20 single unders or lateral line hops
– 10 air squats
R60S, and then…
AMRAP in 5 minutes:
– 5 DB NPU devil press
– 10 box step-ups
R60Ss, and then…
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 DB push presses
Performance
A) E3M x 5 sets:
– 4-6 bench press w/ 32X1 tempo @ 60-65%
– 12 alt. KB gorilla row
B) AMRAP in 5 minutes:
– 20 double unders
– 10 air squats
R60S, and then…
AMRAP in 5 minutes:
– 5 DB devil press (50/35, 35/25 lbs)
– 10 box jumps w/ step down (24″/20″)
R60Ss, and then…
AMRAP in 5 minutes:
– 5 strict pull-ups
– 10 DB push presses
Fitness
For time with a partner
– 1200m row (200m splits)
– 60 alternating DB snatch
– 60 strict pull-ups
– 600m run (together)
– 60 push-ups (elevated if needed)
– 60 reverse lunges (goblet hold if able)
– 1200m row (200m splits)
Performance
For time with a partner
– 1600/1200m row (200m splits)
– 80 alternating DB snatch (50/35)
– 80 pull-ups
– 800m run (together)
– 80 push-ups
– 80 goblet hold reverse lunges
– 1600/1200m row (200m splits)
Fitness
A) E2M x 5 sets:
– 4 push press
– 8 ring rows
– 16 mountain climbers
*Heavier than 5/5
Performance
A) E2M x 6 sets:
– 4 push press
*Heavier than 5/5
Fitness & Performance
B) Strength Option
3-4 sets for quality:
– 8-16 DB hex press w/ pause
– 8-16 BB bent over rows
– 8/side rear foot elevated split squats
– 8/side lean away banded delt raise w/ pause
C) Conditioning Option
For time:
– 20/16 cal row
– R1M
– 30/24 cal row
– R2M
– 40/32 cal row
– R3M
– 50/40 cal row
*If you have it in you descend back to 20/16 cals
Fitness
A) E2M x 8 sets (4 each)
Station 1: 8-12 BB weighted hip extensions + 8/side bent over rows
Station 2: 8-12 alternating goblet hold lateral lunges + 8 double band contralateral pull-aparts
B) For time:
– 750/600m row
– 15 squat cleans (135/95, 115/75, 95/65)
– 15 ring dips
– 500/250m row
– 12 squat cleans
– 12 ring dips
– 250/200m row
– 9 squat cleans
– 9 ring dips
Performance
A) E2M x 8 sets
– 1 pause clean + 1 clean
*Pause is 1-2 counts at knee.
*Receive both in a squat if able.
B) For time:
– 750/600m row
– 15 squat cleans (135/95, 115/75, 95/65)
– 15 ring dips
– 500/250m row
– 12 squat cleans
– 12 ring dips
– 250/200m row
– 9 squat cleans
– 9 ring dips
Fitness
E4M x 8 sets:
– 200m run
– 8 DB push press
– 200/150m row
– 8 hanging knee raises
Performance
E4M x 8 sets:
– 200m run
– 8 push jerks
– 200/150m row
– 8 toes to bar
*Pick a challenging weight on the bar you can keep UB and crisp.
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